High-fiber foods

Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.

Fruits	Serving size	Total fiber (grams)*
Raspberries	1 cup	8.0
Pear, with skin	1 medium	5.5
Apple, with skin	1 medium	4.4
Strawberries (halves)	1 1/4 cup	3.8
Banana	1 medium	3.1
Orange	1 medium	3.1
Figs, dried	2 medium	1.6
Raisins	2 tablespoons	1.0
Grains, cereal & pasta	Serving size	Total fiber (grams)*
Spaghetti, whole-wheat, cooked	1 cup	6.2
Barley, pearled, cooked	1 cup	6.0
Bran flakes	3/4 cup	5.3
Oat bran muffin	1 medium	5.2
Oatmeal, quick, regular or instant, cooked	1 cup	4.0
Popcorn, air-popped	3 cups	3.5
Brown rice, cooked	1 cup	3.5
Bread, rye	1 slice	1.9
Bread, whole-wheat or multigrain	1 slice	1.9
Legumes, nuts & seeds	Serving size	Total fiber (grams)*
Split peas, cooked	1 cup	16.3
Lentils, cooked	1 cup	15.6
Black beans, cooked	1 cup	15.0
Lima beans, cooked	1 cup	13.2
Baked beans, vegetarian, canned, cooked	1 cup	10.4
Sunflower seed kernels	1/4 cup	3.9
Almonds	1 ounce (23 nuts)	3.5
Pistachio nuts	1 ounce (49 nuts)	2.9
Pecans	1 ounce (19 halves)	2.7
Vegetables	Serving size	Total fiber (grams)*
Artichoke, cooked	1 medium	10.3
Peas, cooked	1 cup	8.8
Broccoli, boiled	1 cup	5.1
Turnip greens, boiled	1 cup	5.0
Sweet corn, cooked	1 cup	4.2
Brussels sprouts, cooked	1 cup	4.1
Potato, with skin, baked	1 medium	2.9
Tomato paste	1/4 cup	2.7
Carrot, raw	1 medium	1.7

*Fiber content can vary between brands.

soluble and insoluble fiber

Color coding of table entries:

• Both Applies to both soluble and insoluble fiber
• Soluble Applies to soluble fiber only
• Insoluble Applies to insoluble fiber only

Dietary fiber functions and benefits

Functions	Benefits
Increases food volume without increasing caloric content, providing satiety	May reduce appetite
Attracts water and turns to gel during digestion, trapping carbohydrates and slowing absorption of glucose	Lowers variance in blood sugar levels
Lowers total and LDL cholesterol	Reduces risk of heart disease
Regulates blood sugar	May reduce onset risk or symptoms of metabolic syndrome and diabetes
Speeds the passage of foods through the digestive system	Facilitates regularity
Adds bulk to the stool	Alleviates constipation
Balances intestinal pH and stimulates intestinal fermentation production of short-chain fatty acids	May reduce risk of colorectal cancer

Fiber does not bind to minerals and vitamins and therefore does not restrict their absorption, but rather evidence exists that fermentable fiber sources improve absorption of minerals, especially calcium. Some plant foods can reduce the absorption of minerals and vitamins likecalcium, zinc, vitamin C, and magnesium, but this is caused by the presence of phytate (which is also thought to have important health benefits), not by fiber.

Foods That Lower Cholesterol

Oranges First up is a very common citrus fruit that contains pectin. Like other types of soluble fiber, pectin forms a gooey mass in your stomach that traps cholesterol and carries it out of your body before it can be absorbed into your bloodstream (where it contributes to clogged arteries). One medium orange provides about 2 to 3 g of soluble fiber, as well as other beneficial nutrients such as vitamin C, folate, and potassium. You have to eat oranges in order to benefit from their fiber content, so put your juicer aside, and choose thick-skinned varieties for the best taste and easiest peeling.

Oats Here's one you probably know about already, but you may not be aware of some of the less conventional forms and uses for this soluble fiber-rich grain. While oatmeal is an obvious winner, oat flour is another versatile option. If you can't find it in the places you typically shop, you can make your own by pulverizing rolled oats in a food processor. Oat flour can be substituted for up to half the all-purpose flour in most pancake and muffin recipes; I even use it in the low-fat oatmeal cookies my kids adore.

Beans and Lentils Beans and lentils are sky-high in fiber, a good portion of which is the heart-healthy soluble type. They're also a great low-fat replacement for animal protein, which is often full of saturated fat. Beans can be incorporated into breakfast, lunch, dinner, and even snacks. For breakfast, make a burrito with scrambled egg whites, black beans, and salsa. At lunch, a bowl of lentil soup with a few whole grain crackers hits the spot. For dinner, skip the typical side dish of pasta, potatoes, or rice and try seasoned beans instead.

Sardines Just like salmon, their more popular marine relatives, sardines are ridiculously rich in omega-3 fatty acids. Omega-3's not only lower LDL cholesterol, they're also potent anti-inflammatories, and they significantly reduce blood levels of artery-clogging triglycerides. I'm convinced that most people who turn up their noses at the mere mention of sardines haven't actually tried them. If that's you, consider this yummy open-faced sandwich: spread two slices of whole wheat bread with a little bit of low-fat mayo and top each half with a couple of canned sardines, a slice of tomato, and a few fresh basil leaves.

Pistachio Nuts I love pistachio nuts, so I was thrilled when a 2008 study revealed that eating one or two handfuls (1.5 to 3 ounces) per day for four weeks significantly reduced LDL cholesterol in people with elevated blood levels. Turns out, these little powerhouses are a great source of phytosterols, the natural plant compounds that block absorption of dietary cholesterol. They're also rich in monounsaturated fat, fiber, and antioxidants — all of which are good for heart health. I prefer pistachios in the shell because it forces me to eat them slowly and prevents me from overdoing it with these healthy — but caloric — treats.

Oil Spray Because losing weight is the best way to lower your LDL ("bad") cholesterol and boost your HDL ("good") cholesterol, cutting calories is important. One surefire way to cut back is to use an oil spray in place of butter or bottled oils when cooking. Instead of purchasing disposable nonstick spray canisters, I use a reusable oil mister and fill it with my favorite brand of olive oil. Replacing the saturated fat in butter with heart-healthy unsaturated plant oils, like olive and canola, helps to improve your overall cholesterol profile.

Difference Between Oat Bran & Wheat Bran

Both oat bran and wheat bran promote good health but in different ways:

• wheat bran contains more the B vitamins---thiamin, riboflavin, niacin and vitamin B6; one half cup serving of wheat bran, which has only about 60 calories yet 12 grams of fiber and a good dose of niacin and vitamin B6
• oat bran is a good source of soluble fiber, while wheat bran is a good source of insoluble fiber. Soluble fiber may help to decrease cholesterol levels, and insoluble fiber promotes healthy bowel functioning.
• wheat bran has been show to have specific cancer-preventing properties that oat bran cannot match
• In various human trials, oat bran eaten as oatmeal for breakfast appears to have reduced cholesterol by about 10 percent as compared to wheat bran, which lowered cholesterol levels by roughly 4 percent. Oat bran contains soluble fiber, which forms a sticky, gel-like substance in the digestive tract that binds to cholesterol and pushes it out of the body through the stools. Wheat bran on the other hand contains insoluble fiber. Insoluble fiber is good for bowel health and promotes regularity, but it does not remove cholesterol from the body.
• Perhaps it is the soluble fiber,beta-glucan, found in oats, but not wheat, which is thought to be important in reducing the riskof coronary heart disease.  
• Wheat contains gluten which is harmful for celiac patients

Whole grains are composed of bran, germ and endosperm. When a grain is refined, such as in white bread or white rice, the bran and germ are removed, leaving only the endosperm. The beneficial vitamins, minerals, fiber and phytonutrients are contained within the bran and the germ, which is why whole grains are healthier than refined grains. Bran and germ products are also available separately, as in the case of wheat and oat bran, and are concentrated sources of many nutrients. While both oat and wheat bran are very healthy foods, they each offer distinct nutrient profiles.

Macronutrients

The fat, protein and carbohydrate composition of oat and wheat bran differ only slightly. According to NutritionData, oat bran contains one gram more of each macronutrient on a per-ounce basis. One ounce of wheat bran contains one gram of fat, 18 grams of carbohydrates and four grams of protein. One ounce of oat bran contains two grams of fat, 19 grams of carbohydrates and five grams of protein.

Vitamins

Wheat bran and oat bran are both good sources of vitamins, particularly B vitamins. According to NutritionData's nutrient analysis, wheat bran contains 10 percent or more of the daily value of four B vitamins---thiamin, riboflavin, niacin and vitamin B6. Oat bran, on the other hand, only contains that much of one vitamin, thiamin. The amount of thiamin in oat bran is actually three times greater than in wheat bran.

Minerals

Oat bran and wheat bran are also good sources of multiple essential minerals. Both are great sources of magnesium, phosphorus, manganese and selenium. In fact, one ounce of wheat bran contains 3.2 milligrams of manganese, which is 161 percent of the daily value. They also are both good sources of potassium, zinc, iron and copper. Wheat bran contains more of all these minerals than does oat bran, when compared on an ounce-for-ounce basis, according to NutritionData.

Fiber

Both oat and wheat bran are good sources of fiber, though the type of fiber they contain differs. One ounce of wheat bran contains 12 grams of fiber, while one ounce of oat bran contains four grams. According to the American Heart Association, oat bran is a good source of soluble fiber, while wheat bran is a good source of insoluble fiber. Both types of fiber are important for health. Soluble fiber may help to decrease cholesterol levels, and insoluble fiber promotes healthy bowel functioning.

Cancer Prevention

According to WHFoods, wheat bran has been shown to have specific cancer-preventing properties that oat bran cannot match. Wheat bran may promote increases in the metabolism of estrogen in the body, which may help decrease the risk of developing breast cancer. Wheat bran has also been shown to decrease the amount of cancer-promoting substances in the colon, making it a potential protector against colon cancer as well.

Wheat Bran Health Benefits

On the flip side, wheat bran also promotes good health but in different ways. Constipation, irritable bowel syndrome, and digestive problems plague many Americas. Researchers recommend about 25-35 grams of dietary fiber per day for adults yet most people consume only about 12 grams, less than half of what is needed to promote regularity. The answer may be a healthy one half cup serving of wheat bran, which has only about 60 calories yet 12 grams of fiber and a good dose of niacin and vitamin B6.

Good bowel health is essential for many things. The bowel or colon removes toxins from the body, and if you are not eliminating regularly, toxins can build up in the system. Bacteria in the gut also produce vitamin K and help synthesize many vitamins. New evidence also shows that serotonin, the brain chemical responsible for moods, is produced mostly in the colon rather than in the brain as once thought. A healthy colon usually means the entire body is healthy, so eating foods rich in fiber and taking good care of your colon can boost your overall health.

by permission from 

Difference Between Oat Bran & Wheat Bran